Fat on the sides of your knees can keep you from wearing shorts or skirts due to embarrassment. While this is a tricky and stubborn place to tone up, it's not impossible. You'll need to perform regular aerobic exercises several times per week to burn calories and shave fat from the sides of your knees. Choose exercises that force your legs to move in a rhythmic fashion, such as running, swimming, elliptical training and aerobic dancing. Add a few strength-training exercises that tone the knee and lower quadriceps muscles to improve the appearance of your knees.

Items you will need

Yoga mat (optional)

Leg extension exercise machine

Two dumbbells

Leg Extensions

Step 1

Sit on a leg extension machine with your back positioned against the padded back rest. Slide your feet under the padded foot lever and hold on to the hand rests.

Step 2

Extend both legs until they are level with the seat, pushing the padded lever up as they rise.

Step 3

Lower your legs to the starting position.

Step 4

Perform 12 to 15 repetitions for one set and work your way up to three sets.

Warrior Pose

Step 1

Stand at the top of a yoga mat with your feet together and a straight spine.

Step 2

Step back with your right foot 3 to 4 feet, turning your right toes out slightly.

Step 3

Bend your front knee deeply to a 90-degree angle. Try to position your front thigh parallel to the floor. If this is too difficult, bend your knee to a degree that you can manage without pain.

Step 4

Press the outer edge of your right foot into the mat to engage your back leg muscles.

Step 5

Place your hands on your hips or raise your arms up to the sky, palms facing each other.

Step 6

Stay in that position for 30 seconds to one minute. Step forward with your right foot and repeat on the opposite side. Work your way up to three rounds on each side.

Walking Dumbbell Lunges

Step 1

Stand up straight with your feet together and hold a dumbbell in each hand.

Step 2

Step forward with your right foot and bend your right knee to 90 degrees.

Step 3

Lower your left knee down to the floor and hover 1 to 2 inches right above the floor.

Step 4

Press into the floor with the ball of your left foot and lift your leg up. Swing the leg forward past your right leg and immediately bend the left knee to a 90-degree angle. Drop the right knee to the floor, hovering just above it.

Step 5

Take 20 walking lunge steps to complete one set. Work your way up to three sets.

Tip

Burn even more calories by eating a healthy diet that includes fruits and vegetables, whole grains, lean protein and low-fat dairy products. Cut out sugary snacks, processed grains and unhealthy fats.

References

About the Author

Nicole Carlin is a registered yoga teacher. Her writing has been published in yoga and dance teacher training manuals for POP Fizz Academy. Carlin received a Masters of Arts in gender studies from Birkbeck University in London and a Bachelors of Arts in psychology from Temple University, Philadelphia.